Understanding Imposter Syndrome Meaning and How to Overcome It

Have you ever felt like a fraud, even when you’re qualified, talented, or capable? That sneaking doubt that tells you you’re just “lucky” or “fooling everyone”? If this resonates, you’re not alone. This phenomenon, known as imposter syndrome, is more common than many of us realise. It can show up in our workplaces, relationships, or any aspect of life where we strive to succeed, often leaving us questioning our worth. But what exactly is imposter syndrome, and why does it seem to touch so many people across different walks of life? And more importantly, how can you move past it?

This article takes a closer look at the concept, exploring the imposter syndrome meaning, its symptoms, and its impact. You’ll also discover actionable steps to tackle it, regain confidence, and ultimately thrive.

What is Imposter Syndrome?

The term “imposter syndrome” was first coined by psychologists Dr. Pauline Clance and Dr. Suzanne Imes in 1978. It describes the psychological pattern where individuals, particularly high achievers, doubt their abilities and fear being exposed as frauds—despite ample evidence to the contrary. At its core, imposter syndrome boils down to an inner conflict between how someone perceives their competence versus the reality of their accomplishments.

Far from being confined to one group, imposter syndrome can affect anyone. However, studies, including those done by the University of St Andrews, show it is particularly prevalent amongst women, students, and underrepresented groups. These findings may stem from societal pressures, workplace inequalities, and deeply ingrained cultural biases.

Still, the feelings are strikingly similar across demographics—persistent self-doubt, anxiety about being “found out,” and the inability to internalise success. This mental battle can manifest as repetitive thoughts like, “I don’t belong here,” or “What if someone realises I’m not as good as they think?” Ironically, many people experiencing imposter syndrome are genuinely competent, intelligent, and talented—making their self-doubt all the more unfounded.

Symptoms of Imposter Syndrome

Imposter syndrome isn’t just about fleeting feelings of doubt; it’s more pervasive and can infiltrate many areas of life. Common symptoms include chronic self-doubt, over-preparation, perfectionism, and attributing achievements to external factors like luck or timing. These behaviours stem from an underlying fear of failure or rejection.

For some, this fear can induce debilitating anxiety and lead to burnout. Workplace contexts, for example, are particularly fertile ground for imposter syndrome. Research conducted by the Executive Development Network (EDN), which surveyed 5,000 individuals, highlighted that employees often tie their self-worth solely to their performance at work. This pressure makes them more vulnerable to impostorism.

The effects aren’t limited to professional spaces. Imposter syndrome in relationships often involves self-sabotaging behaviours, difficulties in communication, or feelings of unworthiness. This strain can lead individuals to overcompensate or withdraw emotionally, harming their connections with others.

Why Does It Happen?

Imposter syndrome doesn’t develop in a vacuum. Several factors contribute. Some psychological roots include personality traits like perfectionism or neuroticism, as discussed in Psychology Today. These individuals tend to set unrealistic standards for themselves or fear criticism, leading to unnecessary comparisons and self-judgment.

Societal expectations also play a significant role. For example, women are especially prone to experiencing imposter syndrome. The original study by Clance and Imes noted that high-achieving women often struggle with internalising their accomplishments more so than their male counterparts. Gender biases compound this, creating greater pressure for women to achieve more to be deemed “equal.”

Cultural influences further compound the issue. For example, collectivist cultures that value group harmony over individual recognition may discourage people from openly celebrating personal achievements, which creates fertile ground for impostor feelings.

Finally, workplace environments can amplify these doubts. The Equality Act 2010 highlights how unfair conditions in the workplace, such as discrimination or lack of representation, can reinforce feelings of inadequacy. Workers in competitive, high-pressure environments, particularly those from underrepresented backgrounds, are more likely to feel like imposters.

How to Overcome Imposter Syndrome

If you’ve been struggling with imposter syndrome, the good news is that you’re not alone—and help is available. Making peace with these feelings starts with acknowledging them. Here are some evidence-based ways to overcome imposter syndrome and build resilience.

• Recognise and Reframe Negative Thoughts
  Cognitive Behavioural Therapy (CBT) techniques, like identifying and challenging negative automatic thoughts, are effective. For example, if you catch yourself dismissing your success as “luck,” pause and reflect. Wasn’t your effort also a factor? Writing down accomplishments and rationalising them can provide much-needed perspective.
• Stop Comparing Yourself
  Comparisons often fuel feelings of incompetence. Instead, focus on your personal growth. Celebrate your progress, no matter how small. After all, someone else’s timeline is irrelevant to your own success.
• Seek Support
  Imposter syndrome thrives in secrecy. Sharing your feelings with trusted friends, mentors, or a trained therapist can be incredibly liberating. You might be surprised at how many others can relate. Clinical hypnotherapists, like Farah in Sheffield, offer tailored therapy sessions to address self-doubt and enhance confidence. Her solution-focused techniques combine hypnotherapy, NLP, and CBT to deliver powerful results.
• Celebrate Achievements
  Consciously acknowledge and internalise every win, big or small. Journaling your successes can help build a mental “portfolio” of accomplishments to reference whenever self-doubt strikes.
• Develop Confidence-Building Strategies
  Confidence doesn’t appear overnight. It develops through deliberate practice, whether that’s taking on small challenges, practising mindfulness, or engaging in activities that reinforce your sense of fulfilment.

The Role of Therapy in Treating Imposter Syndrome

If imposter syndrome feels overwhelming, it may be worth seeking professional help. Therapists and hypnotherapists provide structured environments to untangle these complex feelings, offering personalised strategies for moving forward.

Farah, a Clinical Hypnotherapist based in Sheffield, is an expert in guiding clients through these struggles. By leveraging hypnotherapy and psychotherapy, she helps individuals identify the root causes of imposter feelings while creating new, empowering thought patterns. Whether in person or through online sessions, Farah’s approach is holistic, ensuring that both mental and physical well-being are prioritised. She integrates her background in Yoga Therapy and mindfulness to provide a truly comprehensive path to healing.

Confidence-Building in the Workplace

For many, imposter syndrome at work is the primary hurdle. Employers can help by fostering inclusive environments and recognising employees’ unique contributions. The Employers Network for Equality & Inclusion (enei) has outlined strategies, such as visible recognition and mentorship programmes, to combat impostorism in the workplace. Organisations investing in employee mental health create a ripple effect of positivity, benefiting not only individuals but overall team morale.

On a personal level, you can work towards career-related confidence by setting realistic goals, focusing on your strengths, and reminding yourself that mistakes aren’t proof of incompetence—they’re part of growth.

Moving Forward with Empowerment

Imposter syndrome isn’t something you need to battle alone. While these feelings can be persistent, they are not permanent. By understanding the imposter syndrome meaning and arming yourself with the right strategies, you can break free from its grip.

Farah’s hypnotherapy services offer a path directly tailored to address these challenges, combining years of expertise with an empathetic, client-focused approach. Whether you’re seeking treatment for imposter syndrome, anxiety, or general confidence-building, working with a professional can significantly accelerate your progress.

Remember, the fact that you even worry about being an “imposter” highlights your willingness to grow. Recognising this is the first step to silencing that inner critic and stepping into your authentic self. Because sometimes, the hardest person to convince of your worth is yourself. But you are worthy—and always have been.

 

Here are the resources:

• Employers Network for Equality & Inclusion (enei) – Quick Guide on Imposter Syndrome
• University of St Andrews – Managing Imposter Syndrome
• NHS Health Education England – Imposter Phenomenon
• Executive Development Network (EDN) – Prescribing Success Research
• Government Equalities Office – Equality Act Guidance
• Psychology Today – Imposter Syndrome Basics
• State Bar of California – Overcoming Imposter Syndrome Toolbox
• Imposter Syndrome Institute
• Systematic Review on Gender Differences in Imposter Syndrome – Psychology Today Reference
• Canning et al. (2020) Study – Referenced in University of St Andrews Guide
• Original Study by Drs. Pauline Clance and Suzanne Imes (1978) – Clance’s Imposter Phenomenon Page
• Frontiers in Psychology – Impostor Phenomenon Measurement Scales Review (2019)
• Mental Health Foundation (UK) – Mental Health at Work Statistics